We did this workout yesterday and it is a tough and challenging one. The warm-up was long because we had been out of training for a day and it takes a while to get your body started again.
5x (4×100 free kick on 1:45, 1×100 free swim on 1:45) – the first part is focused on hard kick and swim; goal was 400 pace; then 100 easy.
4x (4×50 free on :45 and 1×50 easy on :45) – during this part we put on paddles and fins; the goal was to swim faster than 100 pace and almost everyone made it; then 100 easy again.
The last part was a set of 6×25 on 1:00 with highest speed; also with paddles and fins; the goal was to swim faster than a 25 sprint from a dive.
Workout PM
| Meters | Set Description | EGY |
|---|---|---|
| 2,200 | 4x 1 x 200 on 4:00 ONE ARM IM R1 FLY, R2 BACK, R3 BRST, R4 FREE 2 x 100 on 1:50 75 DRILL-25 SWIM R1 FLY-BACK, R2 BACK-BRST, R3 BRST-FRE, R4 FREE 3 x 50 on 1:00 FAST TURNS | – REC REC EN2 |
| 2,500 | 5x 4 x 100 on 1:45 FREE KICK 1 x 100 on 1:45 FREE SWIM | – EN2 EN3 |
| 100 | 1 x 100 on 2:00 EASY | REC |
| 1,000 | 4x 4 x 50 on :45 FREE PADDLES & FINS 100 PACE 1 x 50 on :45 EASY | – EN3 REC |
| 150 | 6 x 25 on 1:00 FREE, PADDLES & FINS SPRINT | SP3 |
| 200 | 1 x 200 on 4:00 SWIMDOWN | REC |
| 30:00 CHINS, SIT-UPS, PUSH-UPS |
WORKOUT TOTAL: 6150
This workout was provided by Järfälla Simsällskap Head Coach Fredrik “Ludde” Lundin.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
Recent Workouts by Coach
Fredrik Lundin
